* Stretching exercises are not included in this list!

Variations Of Prisoner Squat

Overhead Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Glutes, Hamstrings
auxiliary muscles:Adductors, Rectus Abdominis, Lower Back, Serratus Anterior, Calves, Teres Muscles, Latissimus Dorsi, Deltoids, Trapezius, Triceps
required:EZ Bar / Broomstick / Barbell / Dumbbells (2)
optional:Squat Rack / Squat Stand
level:Hard
type:Strength
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Squat With Barbell

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps, Hamstrings
auxiliary muscles:Adductors, Lower Back
required:Barbell
optional:Squat Rack / Squat Stand
level:Hard
type:Strength
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Front Squat With Barbell

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps, Hamstrings
auxiliary muscles:Lower Back, Adductors
required:Barbell / EZ Bar
optional:Squat Rack / Squat Stand
level:Hard
type:Strength
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Pistol Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Lower Back, Adductors, Calves
required:Nothing
level:Challenging
type:Strength
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Sumo Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Adductors, Glutes
auxiliary muscles:Lower Back, Abductors
required:Nothing
level:Normal
type:Strength, Cardio
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Kneeling Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes
auxiliary muscles:Abductors, Quadriceps, Hamstrings, Lower Back, Adductors, Rectus Abdominis
required:Nothing
optional:Kettlebell, Fitness Mat, Backpack, Dumbbell, Barbell
level:Normal
type:Strength
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Zercher Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Lower Back, Deltoids, Rectus Abdominis, Biceps, Hand Flexors, Serratus Anterior, Adductors, Trapezius
required:Barbell
optional:Squat Rack / Squat Stand
level:Hard
type:Strength
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Deck Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps, Hamstrings, Rectus Abdominis
auxiliary muscles:Obliques, Lower Back, Adductors
required:Nothing
optional:Fitness Mat, Kettlebell, Backpack, Dumbbell
level:Normal
type:Strength, Cardio
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Bulgarian Split Squat

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps
auxiliary muscles:Adductors, Lower Back, Hamstrings
required:Seat / Bench
level:Hard
type:Strength
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Goblet Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings
auxiliary muscles:Adductors, Lower Back, Glutes, Deltoids, Trapezius
required:Medicin Ball / Dumbbell / Kettlebell / Backpack
level:Normal
type:Strength
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